Rama's Routine 1
General
Intermediate
Body
Plan Details
The Rama's Routine 1 routine by dr.janusx2 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum through HIIT training and superset. Periodise 6reps wk1, 10-12 reps wk2. Last set is always a drop set. Full ROM and 1 second hold on all reps with slow eccentric.
Routine detail
Mon
Chest and Triceps
Est. 119 min
13 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Cardio & HIIT
Est. 69 min
11 exercises
Treadmill Running
1 Set
Burpee
1 Set
Mountain Climber
1 Set x 12 Reps
Jump Squat
1 Set x 12 Reps
Plank - knee to elbow
1 Set
Frog squats
1 Set
Seated Leg Tuck
1 Set x 12 Reps
Kick sits
1 Set
Plank with side jump
1 Set
Plank raise
1 Set
Indoor Cycling
1 Set
Wed
Back, Biceps, and Forearm
Est. 121 min
13 exercises
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Indoor Cycling
1 Set
Thu
Cardio & HIIT
Est. 69 min
11 exercises
Treadmill Running
1 Set
Burpee
1 Set
Mountain Climber
1 Set x 12 Reps
Jump Squat
1 Set x 12 Reps
Plank - knee to elbow
1 Set
Frog squats
1 Set
Seated Leg Tuck
1 Set x 12 Reps
Kick sits
1 Set
Plank with side jump
1 Set
Plank raise
1 Set
Indoor Cycling
1 Set
Fri
Shoulders and Legs
Est. 131 min
14 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Indoor Cycling
1 Set
Sat
Abs and HIIT
Est. 77 min
16 exercises
Oblique Crunch
4 Sets x 16 Reps
Leg Raise
4 Sets x 16 Reps
Air Bike
4 Sets x 16 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Plank
4 Sets
Side Bridge
4 Sets
Burpee
1 Set
Mountain Climber
1 Set x 12 Reps
Jump Squat
1 Set x 12 Reps
Plank - knee to elbow
1 Set
Frog squats
1 Set
Seated Leg Tuck
1 Set x 12 Reps
Kick sits
1 Set
Plank with side jump
1 Set
Plank raise
1 Set
Any
Bodyweight day
Est. 141 min
21 exercises
Cobra
3 Sets
90/90 Hamstring Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Push-Up
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Bridge
4 Sets
Bodyweight Side Lunge
4 Sets x 12 Reps
Bodyweight Wall Squat
4 Sets x 12 Reps
Prisoner Squat
4 Sets x 12 Reps
Bodyweight Walking Lunge
4 Sets x 12 Reps
Mountain Climber
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Leg Pull-In
4 Sets x 12 Reps
Plank
4 Sets
Side Bridge
4 Sets
Cobra
3 Sets
Downward Facing Dog
3 Sets x 12 Reps
Iron Cross Stretch
3 Sets x 12 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
